I like to eat + I like to eat healthy + I like to eat healthy foods that taste good = the subject of this blog.
And I do like eating that way, all the time (except when I bite into that vile stalk of celery that somehow grew up noxious, like insecticide became part of its plant wall during mitosis. I hate it when my celery tastes like that).
So now I want to share a couple of alt-versions of favorite dishes–favorites because they taste great and they’re healthy. We’ll call them breakfast and lunch.
First, let’s rethink that delectable, sauce-heavy brunch classic “eggs Benedict.” Here’s a healthy, taste-good way to do it, at a fraction of the calories.
Alt-Eggs Benedict: 330 calories.
First, the ingredients and their calorie cost:
- 2 eggs (140)
- 1 light whole- or multigrain English muffin (100 cal)
- I piece thin-sliced ham or turkey breast (a round slice 5″ diameter, 25 cal)
- Light Hollandaise sauce: a 3:1 ratio mix of reduced fat or light mayo (say, 1 tbsp) and honey mustard (1 tsp) + 2 tsp of hot water (65)
Here’s how you do it:
- Mix up sauce—mix the mustard and mayo and then add hot water to thin it down. Microwave for 20 seconds just before the eggs are done.
- Poach 2 eggs.
- While eggs are poaching, cut ham slice in half and warm it up (maybe on lid of egg poacher–that’s what I do, or rather that’s what my husband does, ok I admit it–he’s the cooker here, but I haailp’d).
- Toast English muffin and spread a thin layer of heated sauce on each half (about half of the 2 tbsp of mix after thinning)
- Layer half-slice of ham, a poached egg, and half of remaining sauce on each muffin-half (dab of sauce on top of the egg). Top with ground black pepper.
Here’s a picture–healthy, filling, and gooooood.
Like pasta? Here’s another alt-dish:
Spaghetti pasta with red bell pepper sauce: 113 calories.
Again, the ingredients and their calories (this one’s really calorie-cheap):
- 1 cup of cooked spaghetti squash (41)
- ½ cup of pasta sauce (not Ragu—too much sugar; I like Safeway Select Spicy Red Bell Pepper) (50 calories)
- 1 tbsp grated Parmesan (22)
- Ground black pepper (0)
Here’s the fun part:
- Cut spaghetti squash in half lengthwise and scrape out seeds with spoon.
- Cut each half into lateral sections (across the half, not lengthwise).
- Steam the pieces until tender (about 15 minutes). It’s ready when you can easily put a fork all the way through a piece to the outside skin.
- After the pieces cool sufficiently, hold each in your hand (you can use a paper towel to grab it) and pull off the strands with a fork; watch the “spaghetti” pile up on your plate!
- Top with a naturally healthy sauce like the aforementioned spicy red bell pepper sauce—something not loaded with sugar and salt.
- Top with grated parmesan and ground pepper.
So there you have it.
–Keep moving! Jennifer C. Katt